Tempo

Where

Exercise editor, Target section, the Tempo switch. Only when Measure by is Reps.

Options

Muscle Growth 3-0-1.5-0.5, Strength 3-1-1-0, Power 2-0-1-0, or your own.

Default

Off. Turning it on uses the default preset selected in Settings, Tempo. That’s Muscle Growth unless you change it.

In a workout

A countdown, then Pump guides every phase of every rep with a moving light and your audio cues, and ends the set at your rep target.

Tempo is how many seconds each part of a rep takes. It’s written lower, pause, lift, pause, so 3-0-1.5-0.5 means three seconds down, no pause at the bottom, a second and a half up, and half a second at the top. Where the rep starts depends on the exercise: a squat starts by lowering, a deadlift with the lift.

Turn it on

1. Open your workout and tap the exercise’s name. Changing it in the Library instead only affects workouts you add it to later.
2. Under Target, set Measure by to Reps, then turn on Tempo.
3. Tap the preset row under it to open the Tempo screen.

Pick a preset

Tap a card under Tempo Presets. Not sure? Start with Muscle Growth.

To pick your default, go to Settings, Tempo and tap the circle next to a preset. That’s what an exercise gets when you turn Tempo on. Tap a preset’s card there to edit it.